Walnut vs. Sweet Potatoes
Nutrition comparison of Walnut and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and sweet potatoes:
- Both sweet potatoes and walnut are high in dietary fiber and potassium.
- Sweet potato is an excellent source of Vitamin A.
- Walnut has more thiamin, riboflavin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and sweet potato has 87% less calories than walnut - sweet potato has 86 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Walnut has a macronutrient ratio of 9:8:84 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Sweet Potatoes | |
|---|---|---|
| Protein | 9% | 7% |
| Carbohydrates | 8% | 92% |
| Fat | 84% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 32% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both sweet potatoes and walnut are high in dietary fiber. Walnut has 123% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Sweet potatoes and walnut contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 870% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and sweet potato has 100% less saturated fat than walnut - sweet potato has 0.02g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and walnut contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than walnut - sweet potato has 709ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Sweet potatoes and walnut contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Sweet potatoes and walnut contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, Vitamin B6 and folate. Both walnut and sweet potatoes contain significant amounts of niacin and pantothenic acid.
| Walnut | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.341 MG | 0.078 MG |
| Riboflavin | 0.15 MG | 0.061 MG |
| Niacin | 1.125 MG | 0.557 MG |
| Pantothenic acid | 0.57 MG | 0.8 MG |
| Vitamin B6 | 0.537 MG | 0.209 MG |
| Folate | 98 UG | 11 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 227% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has 377% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both sweet potatoes and walnut are high in potassium. Walnut has 31% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Walnut | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 12 UG | 8509 UG |
| lutein + zeaxanthin | 9 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Walnut | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.001 G |
| Total | 9.08 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than sweet potato per 100 grams.
| Walnut | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.013 G |
| Total | 38.156 G | 0.013 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Walnut or Sweet Potatoes .
Note: The specific food items compared are: Walnut (Nuts, walnuts, english) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Walnut g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or walnut contain more calories in 100 grams?Walnut is high in calories and sweet potato has 90% less calories than walnut - sweet potato has 86 calories in 100g and walnut has 654 calories.
Does sweet potatoes or walnut have more carbohydrates?
By weight, walnut has 30% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does sweet potatoes or walnut contain more calcium?
Walnut is a rich source of calcium and it has 230% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and walnut has 98mg of calcium.
Does sweet potatoes or walnut contain more potassium?
Both sweet potatoes and walnut are high in potassium. Walnut has 30% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and walnut has 441mg of potassium.